Intermittent Fasting For Beginner

IF是各種飲食一段禁食之間的週期的總稱

Intermittent fasting is not a diet, but rather a dieting pattern. By fasting and then feasting on purpose, intermittent fasting generally means that you consume your calories during a specific window of the day, and choose not to eat food for a larger window of time.

Some people may use intermittent fasting to diminish caloric intake and lose weight. Preliminary research indicates that intermittent fasting may affect risk factors for some diseases.

Intermittent fasting protocols can be grouped into 2 categories: whole-day fasting and time-restricted feeding (TRF).

Whole-day fasting involves regular one-day fasts. The strictest form would be Alternate day fasting (ADF). This involves a 24-hour fast followed by a 24-hour non-fasting period. The 5:2 diet allows the consumption of 500–600 calories on fasting days.

Time-restricted feeding (TRF) involves eating only during a certain number of hours each day. A common form of TRF involves fasting for 16 hours each day and only eating during the remaining 8 hours, typically on the same schedule each day. A more liberal practice would be twelve hours of fasting and a twelve-hour eating window, or a stricter form would be to eat one meal per day, which would involve around 23 hours of fasting per day.

Recommendations vary on what can be consumed during the fasting periods. Some would say only water, others would allow tea or coffee (without milk or sugar) or zero-calories drinks with artificial sweeteners. Yet others would allow "modified fasting" with limited caloric intake (e.g., 20% of normal) during fasted periods rather than none at all.

The 5:2 diet became popular in the UK in 2012 after the BBC2 television Horizon documentary Eat, Fast and Live Longer. Via sales of best-selling books, it became widely practiced.

According to NHS Choices as of 2012, people considering the 5:2 diet should first consult a physician, as fasting can sometimes be unsafe. In the UK, the tabloid press reported on research claiming the 5:2 diet could reduce the risk of breast cancer, improve brain and immune functions, or extend lifespan, but there is inadequate evidence for such statements. A news item in the Canadian Medical Association Journal expressed concern that promotional material for the diet showed people eating high-calorie food such as hamburgers and chips, and that this could encourage binge eating since the implication was that "if you fast two days a week, you can devour as much junk as your gullet can swallow during the remaining five days".

Feature apps:

* Overview about Intermittent Fasting & Why Fast ?

* How to do Intermittent Fasting

* 6 popular ways fasting

* How Intermittent Fasting Affects Your Cells and Hormones

* Intermittent Fasting is a very powerful weight loss tool & Lifestyle simpler

* Health Benefits of Intermittent Fasting

* 10 Evidence-Based Health Benefits of Intermittent Fasting

* Some people should be careful with Intermittent Fasting (or Avoid it Altogether)

* Safety and Side Effects

* How to Start & Should you try Intermittent Fasting

* Intermittent Program Meal Plan @ Break Fast

* Goal Tracker

* Guide & FAQ

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